Physiotherapy

Terminal Knee Extension (TKE)

A banded drill that trains the last few degrees of knee straightening — the range that matters most for confident walking and stairs. Widely used in knee rehab settings.

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Suggested use

Sets

Reps

10-15 per side

Rest

45s

Physiotherapy

Beginner

Rehab

Strength

Extension

Rehab-friendly

Muscles worked

Primary

Quads

Secondary

Glutes

Equipment

Resistance band

How to do it

Anchor a resistance band at knee height and loop it behind one knee.
Step back until the band has light tension, with the banded leg slightly bent and the foot flat.
Keep your torso tall and your weight even across the foot.
Squeeze the thigh to straighten the knee fully against the band's pull.
Pause at full extension, feeling the muscle just above the kneecap working.
Bend the knee slightly to return, and repeat before switching legs.

Common mistakes

Snapping the knee back into extension instead of finishing with a controlled squeeze.
Using a band so heavy the movement becomes a wobble.
Letting the hips swing backward to cheat the extension.
Rushing reps — the pause at full extension is the whole point.

Safety first

Straighten to a comfortable, natural end range — never force or snap the knee back.
Start with a light band and progress gradually.
If you are recovering from a knee injury or surgery, consult a licensed clinician about when this drill fits your plan.

Who should avoid or modify

Early weeks after knee surgery — loading timelines vary; follow your surgeon's protocol and consult a licensed clinician.
Increasing knee swelling, warmth or pain after performing the drill.
Unstable or locking knee sensations — get assessed before continuing.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.